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Norm Swann 06-08-2011 10:47 AM

Re: The Barn
JT: Yes, big difference. A little in ability, but mostly I'm able to train hard and not have the elbow and wrist pain that shut me down several years ago before Crossfit.I hope by this time next year I will notice a big improvement in ability.
You seem to stay in great shape. Great job, especially with all the traveling you do. I know my son has struggled with fitness partly because of traveling. He is doing better, and seems to like the Crossfit program.
Neat picture of you surfing-never tried it-looks like alot of fun!

Crossfit Youngstown
30 Burpees; penalty for not doing run homework that I didn't notice on board.
Run 800 meters
Warm-up exercises

Practice going into a lower handstand position on the rings (legs around straps)

30 Pull-ups
10 Burpees
20 Pull-ups
20 Burpees
10 Pull-ups
30 Burpees

25 dips

June dip challange: 75 previous + 25 for today=100

Norm Swann 06-09-2011 10:27 AM

Re: The Barn
The time on yesterdays WOD was 14:59.

Climbing wall

Dyno#2=2/4 [B]Finally got it![/B]
Blue 0/5 Close

Ran to wooden post on Durst Clagg and back:16:49

JT Kalnay 06-14-2011 06:13 AM

Re: The Barn
How far away is the post you run to.

Did you find the climbing scenes believable in the book?

Norm Swann 06-19-2011 06:21 AM

Re: The Barn
Back from Colorado; another great trip with great friends!:) Climbed 6 days in a row, a variety of routes from 5.7 to 5.12a. Very little left elbow pain, only had to wear the elbow braces on a few routes.

JT:not sure about the post distance, one of these days I'll have to measure it. Somewhere between 1.5-2 miles.
I really enjoyed the book. The climbing scenes did seem real. I was lucky enough to watch Katie Brown warm-up for a comp. many years ago. Her climbing was effortless, reminding me of your descriptions of Mina's climbing. Kane's climbing was more human (more like the rest of us), making Mina's accomplishments even more amazing to the reader.

There were several things in the Cliffhanger movie that I said "come on, that doesn't really happen". I didn't read anything in your book that made me think that. I thought the climbing scenes seemed very real; nice work!

Norm Swann 06-20-2011 09:52 AM

Re: The Barn
Friday: travel home
Sat-Sun: rest, catch up on things around the house

Warmup: 3 rounds of:
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
10 Dips
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

3 rounds for time of:
50 DU
25 Wall Balls, 2 fer 1's @ 15 lbs. 25:30

Jeffrey Fortuna 06-21-2011 05:32 AM

Re: The Barn
[QUOTE=Norm Swann;950311]JT:not sure about the post distance, one of these days I'll have to measure it. Somewhere between 1.5-2 miles.

Hi Norm, there is a great website called "Map My Run" that works like google earth, but lets you map your run courses and get the distance and elevation. It takes a little bit to figure out how it works, but once you do, it's a nice tool for runners and bikers. Go to:

Norm Swann 06-21-2011 08:11 AM

Re: The Barn
Warmup: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
50 Situps, 2nd=25 wheel, 3rd=25 bench

AMRAP in 20 minutes of:
4 [B]Dips[/B]
4 [B]Assisted[/B] Handstand push-ups (heel to wall)
8 [B]20lb.[/B] Kettlebell swings
8 rounds and one dip[/I]

2 Muscle-ups
4 Handstand push-ups
8 55lb. Kettlebell swings
4 rounds
[B]Crossfit is measureable; quite an improvement in 6 months!!![/B]

JT Kalnay 06-21-2011 10:04 AM

Re: The Barn
That is a fantastic improvement!

Good work!

Norm Swann 06-22-2011 10:47 AM

Re: The Barn
Thanks Jeff for the "map my run" website info. The distance to the post on Durst Clagg and back is 1.9 miles.

JT thanks for the Kudos.

Today; Crossfit Youngstown.
Practice overhead squats with PVC

15/12/9/6/3 Overhead Squats @ 45 lbs.
5/4/3/2/1 Muscle-ups

Norm Swann 06-22-2011 05:11 PM

Re: The Barn
12 mile bike ride w/ Sandy and Sharon.

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